WOD: 20min AMRAP
HSPU: 3 strict > 7 kipping
Pull-ups: 3 strict wide O-hand > 7 kipping
Pistols: 3 weighted > 7 free
(a few scores got wiped off board by mistake -apologies to those four who aren't listed)
WOD: 'Isabel': 30 Snatch -for time (rx:61/43k)
Conditioning: strict DB Shoulder Press > b/ova Reverse Flies > DB Shrug > 15 hang tuks ...5's-6's-7's-8's-9's-10's, best weight, 20min cut
WOD: "Monkey Crank & Snatch"
13 Power Snatch (60/40k)
1 length Monkey bars (5.5mtr) + 1 length 'Crankin it' (4mtr)
Rings: warm-up, conditioning, skills
5 rounds/ 1min each: Muscle-ups > Pistol > strict Pull-up > Air Squat
...for total reps (air squat reps: 4=1)
WOD: "Deck of Death"
In groups of 2 or 3. Task: Get through a deck of cards. Suit denotes exercise, number on card = reps. Except for Hearts= 1×200m run for each card.
Spades – Ground to Overhead 50/35kg
Clubs – Toes to Bar
Hearts – 1 x 200m Run
Diamonds – Wall Balls
Jokers – 25 Burpees. J,Q,K = 10 reps.
Turn over a card and perform that # of repetitions of the exercise for that suit. Continue turning cards, with no rest between exercises, until you are through the deck.
another long day chipping away at the (bigger than expected) task of getting construction completed.
Big thanks to Jared & Andy & Josh for giving your time & hands to get this thing completed!!
Strength: build 2RM Squat Clean
For time: 100 DUs > 50 Burpie Pull-ups >100 DU's > 50 Burpie Box-jumps > 100 DUs > 50 Burpie TTB